1/31/2014

Main – WOD

Chin up (Max weight, 3rm)

Metcon (Weight)

EMOM 10 Min
1 Power Clean (205#/ 145)
1 Squat Clean (205#/ 145)
1 Jerks (205#/ 145#)

1/29/2014

Main – WOD

Sumo Deadlift (3-3-3-3-3)

Jumping for Joy (AMRAP – Rounds)

12 min AMRAP:
50 Jumping pull ups
10 Jumping lunges
10 Burpees

1/28/2014

Main – WOD

Bring Sally Up (No Measure)

To the song “Flower” by Moby:
Every time the phrase “Bring Sally Up” squat up.
Every time the phrase “Bring Sally Down”, squat to depth and maintain until “Bring Sally Up”
–for the length of the song.
Bring Sally Up protocol for the back squat -135#/ 95#
–Rest 10 minutes–
Bring Sally Up protocol for the front squat- 95#/ 65#
5 burpee penalty for missed repetitions

1/27/2014

Main – WOD

Shoulder Maxes (AMRAP – Reps)

1 cycle equals one round of each movement of:
1 Strict press
1 Push press
1 Push jerk
(95#/65#)
Complete as many cycles and repetitions as possible for a max effort in each round.
5 Rounds total, rest as needed between rounds.
Score is the total number of repetitions performed

1/24/2013

Main – WOD

The Ensign (Time)

Complete as many rounds as possible in 3 minutes:

3 Power Cleans (155#/105#)
6 Push Ups
9 Air Squats / 9 Ring Dips

Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds). Rest for 1 minute between the 3-minute rounds